Discover a fresh take on hearty veggie barley soup! Packed with vibrant, nutrient-rich vegetables, this homemade version brings comfort and flavor without the heaviness. Perfect for cozy days or when you’re craving a healthy, feel-good meal.
Continue reading “Lentil Barley Soup”
Warm foods during the cold winter days just makes so much sense. And I don’t just mean temperature but the actual foods and their properties.
When you eat warm foods, they take longer to digest because they are higher in healthy fats, proteins, and carbohydrates which in turn results in increased body temperature (thermogenesis). Root veggies, fruits such as coconut and apples, and herbs and spices are a few examples of these types of foods.
This Butternut Squash and Lentil Salad is a great combination of many of those warm foods and the fact that it’s filled with flavor, texture, sweet, and spicy makes this that much more of a delicious dish.
This is perfect to make as an entree or a side dish, or serve it up in mini bowls/plates as an appetizer. A small amount will take you a long way as the salad is very filling.
I honestly think this is one of the most nutrient dense recipes I have. Here are a few healthy benefits from this one:
The list can literally go on about how healthy this salad is, which only adds to the deliciousness of it.
From my kitchen to yours, I really hope you enjoy this Butternut Squash and Lentil Salad.
By now, I’m sure you’ve heard of my friend Janani. I’ve mentioned her in a few recipes, especially the Greek Inspired Crepes and Instant Pot Kali Dal. She and I met when we were both about 7 months pregnant with our first child at an Indian store where the owner introduced us. We have been pretty close friends since and shared many recipes during our play dates and this one is inspired by her.
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When Aishani was a few months old, I remember Janani came over for a play date with her eldest. She brought over this batter and asked if I had veggies she could use. I was extremely curious as Sanaya was in a picky phase (honestly, I feel both my kids have always been in a picky phase!).
She explained what Adai is and I was instantly fascinated. Basically, it is a batter made out of 4 different lentils and a little bit of rice, soaked, ground, and cooked over the stove with veggies similar to a dosa or crepe fashion. So with one meal, I’m getting protein, fiber, non-dairy calcium, folic acid, and plenty of vitamins and minerals from the veggies. Seriously, major mom win! My kids love it and eat it with yogurt and it’s a family hit.
The basic batter recipe is Janani’s. I’ve never tried to change it because it’s perfect and it works. I did play around with it and turned the Adai crepes into waffles. It’s something fun for the kids; they get a kick out of eating waffles for lunch or dinner and I know it’s one of the healthiest waffles around! The texture keeps well and tastes so soft and fluffy. It’s really delicious.
For the girls, I served this with yogurt as that’s their favorite way of eating Adai. For the hubby and I, we had a topping of masala salsa on top which tasted amazing and completed this dish for us!
From our kitchen to yours, we hope you love these Adai Waffles!
A savory lentil waffle filled with veggies that is healthy and delicious.
Notes:
1. The ratio of all the lentils and rice is always 1:1. Whether you want to make a lesser amount or more, the ratio before soaking will remain the same.
2. It is important to soak these lentils at least 4 hours. Soaking lentils helps remove the phytic acid which impairs the absorption of nutrients such iron, zinc and calcium.
3. If you make extra, and want to keep it for future use, you can store in the freezer. Just be sure to keep the batter plain without adding any of the ingredients as it will ruin when you thaw it out. Stores well up to 3 months in the freezer. Stores well up to 3 days in the fridge.
4. Parboiled or Idli rice works great for this recipe. If you don’t have it, regular jasmine rice works, but just be aware that when it is ground, you will get a bit of a grainy texture.
5. It is important to shred the veggies to help them and the lentils cook through properly. If the veggies are chopped and chunky, the lentils may not cook through completely (I speak from experience).
6. Use any veggies you have in your fridge. I’ve listed our favorites below.
Ingredients:
For the batter:
½ c urad dal
½ c chana dal
½ c red masoor dal
½ c idli rice / parboiled rice
For the Waffles:
1 zucchini, shredded
1 large carrot, shredded
½ c broccoli, shredded
1″ ginger knob, shredded
1 tsp hing (asafoetida)
1 tsp salt
For the Masala Salsa:
½ c onions, chopped finely
1 tomato, chopped finely
1 serrano pepper, chopped finely (for a less spicy option, take out the seeds and ribs)
¼ c cilantro, chopped finely
1 lemon, juiced
1 tsp salt
1 tsp cayenne pepper
1 tsp chaat masala
Directions:
For the Masala Salsa:
1. Mix all of the ingredients tog⁸ether in a bowl and set aside to use for topping.
For the Adai Batter:
1. Soak each of the lentils and rice separately in water at least for 4 hours, preferably overnight.
2. Once they are soaked, add rice (drained of water) and red chilies to a blender with 3 Tbsp water. Blend to a thick batter.
3. Transfer to a bowl and repeat process with the lentils. If you want to combine them and blend them, that works also. Add water a little at a time so the batter is not too thin.
4. Mix this batter with the rice batter.
This batter is your base. You can make it ahead of time and store it in the fridge or freezer and use as needed.
For the Waffles:
1. In a bowl, add 1½ c Adai batter, hing and salt. Mix well.
2. Fold in the shredded veggies. If the batter is too thick, add in water, 1 Tbsp at a time, but don’t make the batter too thin and runny.
3. Heat the waffle maker on high and spray both sides with cooking spray.
4. Using a ladle, pour the batter into the waffle maker and spread across. Close the waffle maker and seal or flip and let it cook as a regular waffle.
5. Remove the waffle and repeat the process for the remaining batter.
6. To serve, spoon some of the masala salsa on top of the waffles and serve hot!
Serve with masala salsa, yogurt, mango pickle or all 3!
Enjoy!
When Sanaya, my eldest, was about 3 years old, we had gone to Pankaj’s cousin’s house for a play date. Sanaya and her cousin Aarya are besties. They’re only 2 months apart in age and our families have gone through the journey of parenting together since we were pregnant.
Anyways, this story is from a time when Sanaya was very picky about food, especially Indian food. Though I feel like in her short life, she’s either been picky or a proper foodie. Kids!
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My sister-in-law, Aarya’s mother had made a black eyed peas curry. I remember growing up my mom making this often so I got excited but nervous also. Will Saanu eat it? Will she like it? I’m hoping she likes it because I’m really trying to get the girls to have an appreciation for Indian food.
Surprisingly, and luckily, she loved it and for once, ate most of her food without a fuss. I felt like I found a magical key. Since then, this is one recipe I make often for the girls, especially when I’m in a pinch as it takes less than 30 minutes to make.
These black eyed peas are perfect for a weeknight meal. Not only are they delicious and quick to make, they are also rich in fiber, protein and non-dairy calcium.
Notes:
I soak them at the beginning of meal prep. If you don’t want to soak them, simply increase the cook time from 12 minutes to 20.
You can store any leftovers in the fridge for up to 3-4 days.
For Stovetop: Soak black eyed peas for at least 1 hour. Then boil them in 4 cups of water for 45 minutes. Drain and add to spices as indicated in step 5. Add only 1 c water and cook for an additional 15 minutes.
For Slow Cooker: Follow directions below and cook on low for 6 hours.
From my kitchen to yours, I hope you enjoy this Dal (Lentil)!
Ingredients:
1 c dried black eyed peas, soaked
1 onion, chopped
2 tomatoes, chopped
4 garlic cloves, minced
1″ ginger knob, grated
1 bay leaf
1 tsp cayenne pepper
½ tsp turmeric
2 tsp coriander powder
1 tsp garam masala
1 tsp salt
2 c water for cooking
1 Tbsp lemon juice
1 Tbsp olive oil
1 tsp cumin seeds
½ tsp hing (asafoetida)
Directions:
1. Set Instant pot to saute mode. Add oil and let heat.
2. Add cumin seeds and hing.
3. When the cumin seeds start to splutter, add in onions, ginger and garlic. Saute for 3-5 minutes, until the onions are tender and translucent.
4. Add in the tomatoes and spices and cook for 3-5 minutes, or until the oil starts separating from the tomatoes.
5. Drain the water from the black eyed peas and add to the instant pot. Add the 2 c water and mix well.
6. Cover instant pot and set vent to sealing postion.
7. Change setting to manual/pressure cook mode and set timer for 12 minutes.
8. When the timer goes off, let pressure release naturally for 10 minutes before releasing the remaining pressure.
9. Add lemon juice and give a quick stir before serving.
Serve with Naan or Rice.
I love up-cycling leftovers and this is one of those ideal recipes to do so! Healthy, delicious, and quick to make, these Spinach Dal Parathas are perfect to use up Spinach Dal without feeling like you are eating leftovers or compromising taste. Continue reading “Spinach Dal Paratha”
Both the girls need their dal (lentils) at least once a week and I love it! It makes me so happy that they turn to Indian food for comfort and norm. I try to vary out the dals that I feed them so they get a variety of nutrients and flavors and I get to rotate my lentils. Continue reading “Spinach Dal Yum “
